CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Tabata Intervals

:20 on :10 off (4x per movement)

Mountain Climbers

Alternating S-Leg V-Ups

Jumping Alt Lunges

Get Fit Min 23-53 (Time)

In 30:00 Complete

4 Rounds

4 50′ Shuttle Runs (25′ out and back)

8 Toes to Bar

12 Push Ups

-1:00 Rest-

3 Rounds

4 50′ Shuttle Runs (25′ out and back)

8 Toes to Bar

12 Push Ups

-1:00 Rest-

2 Rounds

4 50′ Shuttle Runs (25′ out and back)

8 Toes to Bar

12 Push Ups

-1:00 Rest-

1 Round

4 50′ Shuttle Runs (25′ out and back)

8 Toes to Bar

12 Push Ups

In remaining time

Establish a Heavy Deadlift Triple

-You can use the Shuttle pace to keep your heart rate in control. The TTB and Push Up sets are small enough that it’s not crazy to go UB for a while if not the entire piece. The rest is just built in as a

safety net in case you’re going too hard. By the end, you should still have at least 10 Minutes to Deadlift.

Deadlift Weight (Weight)

WELLNESS WOD (Time)

10 Rounds

4x 50′ Shuttle Runs

8 Sit Ups

8 Push Ups

Competitor Extra (Time)

5 Rounds

10 Alternating DB Snatch 50/35

10 DB Push Press (Right Arm)

10 Alternating DB Snatch

10 DB Push Press (Left Arm)

12 Min Cap

-Grip and shoulders will start to feel this within a couple rounds. The weight is light enough that if you use your hips and legs efficiently, you should be able to keep moving even when fatigue starts to set in. Grab big chunks of reps over and over.